Comparing Nutrients in 300 calories Barley Malt flour VS Stewed Canned Tomatoes

Weight per 300 calories

• Barley Malt flour: 83g
• Stewed Canned Tomatoes: 1154g

Barley Malt flour has 13.9 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Barley Malt flour or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Barley Malt flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.93% 0.079g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	56% 40.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	30% 21.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.092% 0.83μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.55% 0.5mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.16% 0.47mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.52% 1.83μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49% 3.9mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 252mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.14mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.18% 6.82g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Barley Malt flour vs Stewed Canned Tomatoes:

• Barley malt flour has 2.8 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 125 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B9, 182.8 times more Vitamin C, 20.2 times more Vitamin E and 15.1 times more Vitamin K than Barley malt flour.
• Both Barley malt flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Barley Malt flour vs Stewed Canned Tomatoes:

• Barley malt flour has 1.5 times more Manganese and 4.5 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 12.8 times more Calcium, 5.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 12.8 times more Potassium, 279 times more Sodium and 154.8 times more Water than Barley malt flour.
• Both Barley malt flour and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Barley malt flour has 2.3 times more Omega 3 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 61.1 times more Sugars and 2 times more Fiber than Barley malt flour.
• Both Barley malt flour and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Barley malt flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.